The Med-Ball Revolution

Infomercials are right about one thing: Exercise gear can transform your workout—and your body. But unlike the products you see peddled on late-night television, some fitness equipment never goes out of style. "Training with medicine balls can put you on the fast track to a better-performing, more athletic-looking body," says David Jack, C.S.C.S., general manager of Competitive Athlete Training Zone in Acton, Massachusetts. (So can regular motivation—which is why you should sign up for the free

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To say medicine balls are old school is an understatement. Turns out, the training tool probably got its name from the ancient Greek physician Hippocrates, who used sand-filled animal skin pouches to help his patients recover from injuries. That puts the invention of medicine-ball training sometime around 400 B.C.

There's a reason the medicine ball has withstood the test of time: It's one of the most versatile strength builders you can use, says Jack. But here's the thing: Even after all these years, most men aren't using them right.

"People treat medicine balls like glorified dumbbells," says Jack. "That's the last way you want to utilize them."

See, most men equate strength with hoisting the heaviest weight they can lift from the dumbbell rack and then squeezing out a few shaky repetitions. Trouble is, that mindset often transfers to other pieces of equipment in the gym—including med balls. "I know men that can bench 300 pounds but have trouble bending down and grabbing something off the floor," says Jack. "Unless you're a professional weightlifter, you should ask yourself one question when you walk into the gym: What are you accomplishing?"

Movements we perform in the real-world—scooping up an unruly toddler, swinging a golf club, sprinting through the sand after a rogue Frisbee—require more than just raw strength and big muscles. They call a for a blend of flexibility, balance, strength, endurance, power, speed, coordination, agility, and accuracy. You won't get that by picking up and putting down heavy weights. You will get it by using a 6-pound or 8-pound medicine ball correctly, however.

Sure, a light medicine ball doesn't sound daunting. But remember: The med ball wasn't created to take the place of iron. Done explosively, these 5 med-ball exercises work your muscles in every which way. You'll target your fast-twitch muscle fibers, the ones with the greatest potential for size and strength, while improving your mobility and shoring up your your weak spots. Plus, they'll kick your metabolism into high gear by keeping your heart rate elevated. And when you're ready to progress, don't increase the weight. Instead, add more velocity and intensity to the exercises. What other piece of equipment that can do that?

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You will need: A 6-pound or 8-pound medicine ball Our pick: The Dynamax 6-pound Stinger II Ball or 8-pound Accelerator I. While today's medicine ball swaps vinyl for animal skin, the basic design hasn't drastically changed since Hippocrates' day. However, Dynamax made some upgrades. The Dynamax medicine balls are slightly larger than other med balls. If you hold it straight out from your chest, the ball's diameter is about shoulder width. That means the ball has more surface area, so it's easier to catch than smaller med balls. Plus, it allows your shoulders to stay in their natural alignment, so you can perform the movements injury-free. The Dynamax balls are made from 70 percent recycled materials.

DO THIS

Perform these exercises in a row, moving from one to the next without rest. For each exercise, complete 10 total reps (5 on each side if it's a unilateral move). Do these exercises with a partner or against a smooth, reinforced wall.

1. Washing Machine Rotation

HOW TO DO IT Grab a medicine ball and stand facing a partner. Gauge the distance for this drill, both of you hold the medicine ball with straight arms in front of your chests at the same time. Let your partner hold the ball as you turn around. With your back to a partner, stand with your feet shoulder-width apart. Keep your toes pointed forward throughout the entire move. At the same time, rotate your arms and torso to the left while your partner tosses the ball into your outstretched arms. Catch the ball and rotate all the way to the right side, tossing the ball to your partner. Aim for his chest. Immediately, your partner tosses the ball back into your hands. Continue to rotate to the left and the right.

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HOW IT WORKSWith this one move, you'll target your entire core. It'll teach your abdominal muscles and obliques to work together with the muscles in your hips and upper back. But your entire body is involved in the movement, since you also rotate at the ankles, knees, and shoulders. "When you can efficiently rotate, your body can generate more force," says Jeremy Shore, Director of Education for Dynamax Medicine Balls. So whether you swing a baseball bat, golf club, or tennis racket, this exercise will help you build strength through the entire range of motion.

2. Situp Throw

HOW TO DO ITLie faceup on the floor with your legs straight. A partner should stand in a staggered stance holding a med ball in front of your feet. Keeping your head in line with your body, lift your torso so it's a 45-degree angle to the floor. This is the starting position. Your partner throws the ball just above your head. In one movement, catch the ball, lower your torso back to the floor, and tap the ball on floor above your head. Bring your arms forward and throw the ball at your partner's chest while you raise your torso off the ground.

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HOW IT WORKS"Power and speed are dangerous without control," says Jack. Imagine a hockey player shooting a puck. He can hit it hard and fast, but without accuracy the shot won't go anywhere near the goal. The situp throw not only works your rectus abdominus—better known as your six-pack muscles—and the rest of your midsection, but it also teaches you accuracy. Aiming for a spot on the wall or your partner's chest forces you to control the direction and intensity of the ball.

3. High-Knee Lift

HOW TO DO ITHolding a med ball in front of your chest with straight arms, stand tall with your feet hip-width apart. Without changing your posture, raise your left knee until your thigh strikes the ball and step forward. Repeat with your right leg. Continue to alternate as you walk forward.

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HOW IT WORKSThe move looks simple, but don't be fooled: "It improves your coordination because it requires total-body balance and mobility," says Jack. When you're moving at top speed, you need body control. This drill forces you to keep your core stable and your hips level, key factors in changing directions at any moment and staying upright when you should have fallen.

4. Log Toss

HOW TO DO ITStand facing your partner about 6 feet apart. Grab a med ball with both hands, and then bend at your hips and knees to squat down until the ball is centered between your feet and your arms are straight. Your partner should remain standing with her arms extended at a 45-degree angle in front of his face. In a single movement, explosively stand up, push your hips forward, and throw the the ball at your partner's arms. You should thrust the ball upward so forcefully that you rise up on your toes. Finish with your arms extended above your head. Your partner should stop the ball with his both forearms and deflect it back to the ground.

HOW IT WORKSStrength coaches know that Olympic lifts are highly effective at increasing power, strength, and overall athleticism. Trouble is, they're also the most technically difficult lifts to master. That means performing them wrong can lead to injury. Luckily, the log toss is a simpler, but equally effective exercise. "The same explosive extension of the trunk, hips, and knees occurs," says Shore. "You'll see instant gains in your vertical leap and total-body conditioning."

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5. Single-Arm Puts

HOW TO DO ITStand 6 feet from your partner, holding a medicine ball at your chest. Standing in a staggered stance with your left leg in front of your right, rotate your torso and bring the ball to your right shoulder. Your weight should be on your right leg. Shift your weight to your front leg as you explosively throw the ball at your partners chest with your right arm. Catching the ball with both hands, your partner then returns the ball by performing a single-arm chest pass. Continue to pass the ball back and forth until you complete all your reps with your right arm. Then, switch sides.

HOW IT WORKSThe medicine ball is one of the few training tools that's designed to leave your hands. This can help you build an injury-proof body. Think of a baseball player throwing a baseball: When he's releasing the ball, his posterior chain—that is, his hamstrings, glutes, and lower back—fire again to stabilize his shoulder to keep it in place. "The majority of injuries occur at the end range of a joint's motion," says Jack. "In order to strengthen the throw, he needs to train the movement from windup to release." But that's impossible with a barbell or a dumbbell. That's where med-ball training comes into play. Even if you're not a baseball player, tossing the ball to a partner or hurling it against a wall can eliminate weak spots and work your muscles in new ways.

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